Warm Up: 5 mins Cardio | Coaches Warm Up | Mobility
Rx Workout: AMRAP in 3 mins / 2 mins rest x 4
AMRAP in 3 mins: 400m Run – Max Pull Ups
AMRAP in 3 mins: 500m Row – Max Clean & Jerk (42.5/30)
AMRAP in 3 mins: 500m Ski – Max HSPU
AMRAP in 3 mins: 40/30 Cals AD – Max Snatches (42.5/30)
For Time: 400m Run – 30 Pull Ups – 500m Row – 20 Clean & Jerks – 500m Ski – 30 HSPU – 40/30 Cal AD – 20 Snatches
Scaled Workout: AMRAP in 3 mins / 2 mins rest x 4
AMRAP in 3 mins: 400m Run – Max Pull Ups
AMRAP in 3 mins: 400m Row – Max Clean & Jerk (35/25)
AMRAP in 3 mins: 400m Ski – Max Pike Press Ups
AMRAP in 3 mins: 30/20 Cals AD – Max Snatches (35/25)
For Time: 400m Run – 30 Pull Ups – 400m Row – 20 Clean & Jerks – 400m Ski – 30 Pike Press Ups – 30/20 Cal AD – 20 Snatches
Burpee Challenge: Rest as long as needed
Rx – 5 – 10 – 15 – 20 – 20 – 15 – 10 – 5 reps
Scaled – 5 – 10 – 15 – 20 – 15 – 10 – 5 reps
Foundation – 5 – 10 – 15 – 15 – 10 – 5 reps
Core / Cool Down: Coaches Pick
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